Eee mcd was the reason why I started gaining weight. Damn those mega mac. I haven't had mcd for months now.



This post has been edited by zoraya: Sep 14 2011, 12:16 AM

Starting Jamie Eason's Livefit programme tomorrow! bodybuilding.com/livefit

Meal plan is gonna look like this now.



Meal 1: 5 egg whites, starch, vege.

Meal 2: Chicken muffin/Homemade protein bar.

Meal 3: Chicken/Fish, starch, vege.

Meal 4: Same like meal 2.

Meal 5: Same like meal 3.

Meal 6: 5 Egg whites, vege.


Coupled with weight training, split into four days.

Day 1: Chest & Triceps
Day 2: Back & Biceps
Day 3: Legs & Calves
Day 4: Shoulder & Abs.

Gonna train weakest body parts for an extra day during the week. Most probably Chest & Triceps since I have sooperflabby arms. On top of that, I'll be doing BodyBalance in one of the days of the week.

This is phase 1 of the program and last four weeks. No cardio for this phase.. happysad about it.


Any sifus reading this, when is the best time to eat multivits and EFA? I think I read somewhere that EFAs should be taken with the last meal, but I'm not sure?? Something about it taking longer to digest..

This post has been edited by zoraya: Sep 14 2011, 12:17 AM

The meal plan I'm following probably 80%. I'm not super strict but I am more in control of what I eat. Started the meal plan way before I started the exercise.

As for the exercise baru start two days... shy lah to do the workout at the gym! Wish I had a gym buddy.

So far I lost the raya weight that I gained just by controlling what I eat and when I eat.

Are you interested in the plan as well?

Yapp.. just stock up on fish & chicken breast. Carbs I prefer sweet potato and brown rice. I'm not a picky eater so I've been able to keep with the diet. Eating every three hours has helped with avoiding overeating.

Need to work on my triceps! Couldn't complete 6 sets of pushups. But I tried until I fell flat on the gym floor. Good luck to u ya!

You can actually cook once a week. That's what Jamie is doing and most people that are following her. I usually cook to last me three days so my mom don't bug me about taking up space in her fridge.

After one week, it might just be in my head, but I can see my arms getting toner.

and I can fit into some of the clothes that I used to fit when I weigh around 52kgs. (current weight is 68kgs). Guess it's true what most people are preaching, screw the scale!

Keep me updated on your progress. Keeps me motivated

Cardio starts on phase 2 and I can't wait... I believe you in cardio speeding weight loss (I did see those results myself when I first joined the gym and did cardio 6 days a week).

Ooh i think I've seen that type of exercise at my gym before. Swinging the kettlebell etc.. but I don't think I wanna attempt those on my own. Might injure myself or other people.

Maybe next year once I start working and have money to hire a trainer.

Yup.. Used to be in CF now in FF. Smaller gym but friendlier faces but I still get super intimidated doing weights alone!

Where do you workout?

This post has been edited by zoraya: Oct 5 2011, 09:28 PM

Since I joined gym and did mostly cardio, I lost about one inch only in my arms. (Thighs and stomach reduced a lot).

Started proper weight training plan about three weeks ago, and lost another inch in that span of time.

Now I've lost another 3/4 of an inch in two days!

Motivation has been kinda low lately. Stressed with assgts (it's my final year). Haven't found time to cook my meals so meal plan is kinda screwed but I've been controlling my portion and avoiding oily food. Exercise-wise I've been joining GX classes cause I need the help of instructor to keep me motivated to exercise.

Can't wait to end this sem so I can focus on weight training again. My arms and thighs have improved a lot!



This post has been edited by zoraya: Jan 30 2012, 11:02 PM

Fell off the wagon since October. Exercised but without focus and goal and mostly did cardio. Weight stagnant at 67-68kgs.

Now I'm aiming to do strength training six days a week (follow livefit plan), jog in the evening whenever it's not raining and attend at least one bodybalance class a week.

It's been a good first week and I'm here to report. My arms are weak don't laugh at the low weights I'm doing. These are the weights I can do 12 reps and not anymore.

26-Jan(Chest & Triceps)
3 x 12 Pushups - female version
3 x 12 Chest Press (Machine) - 15 kg
3 x 12 Pectoral (Machine) - 10 kg
3 x 12 Chest Incline (Machine) - 12.5 kg
3 x 12 Standing DB Tricep Extensions - 8 lbs
3 x 12 Triceps Pushdown - 5 kg

Jogged in the evening.

27-Jan (Back & Biceps)
3 x 12 Wide grip lat pulldown - 20 kg
3 x 12 Seated cable rows - 20 kg
3 x 12 Underhand cable pulldown - 20 kg
3 x 12 DB Alternate bicep curls - 5 lbs
3 x 12 Arm Curl (Machine) - 2.5 kg
3 x 12 Standing Biceps Cable Curl - 3.75 kg

Jogged in the evening.

28-Jan (Legs)
(all machine)
3 x 12 Leg Press - 70 kg
3 x 12 Leg Extensions - 25 kg
3 x 12 Seated Leg Curl - 25 kg
3 x 12 Abductor - 30 kg
3 x 12 Abductor - 30 kg

BodyBalance one hour.

29-Jan

Zumba class + jogged in the evening.

30-Jan (Chest & Triceps) - hitting these twice a week cause I feel my triceps are the weakest.
3 x 12 Pushups - female version
3 x 12 Chest Press (Machine) - 17.5 kg
3 x 12 Pectoral (Machine) - 10 kg
3 x 12 Chest Incline (Machine) - 10 kg (went down 2.5 kg last week I did this earlier in the routine)
3 x 12 Standing DB Tricep Extensions - 8 lbs
3 x 12 Triceps Pushdown - 7.5 kg

Jogged in the evening.

31-Jan (Shoulders & Abs)

3 x 12 Shoulder Press (machine) - 5 kg
3 x 12 Standing DB front delt raise - 5 lbs
3 x 12 Side lateral raise - 5 lbs
3 x 12 Exercise Ball Crunch
3 x 12 Air bikes

1-Feb
Rest day.


Goal:
1. Need to use the free weights area at the gym instead of using the machine equivalent. I keep thinking dudes are gonna be judging me like "what's this fat girl doing here?"
2. Be more consistent with Multivits+fish oil
3. Rajinkan myself and cook more often. Been eating white rice cause I'm lazy to cook my own brown rice (family eats white rice).
4. Sleep early and wake up early.
5. Timbang with the Tanita at the gym every month to track progress.

---

Added on February 2, 2012, 4:08 pm2-Feb (Chest & Triceps)
3 x 12 Pushups - female version
3 x 12 Chest Press (Machine) - 17.5 kg
3 x 12 DB Flyes - 10 kg
3 x 12 Chest Incline (Machine) - 12.5 kg
3 x 12 Standing DB Tricep Extensions - 7.5 kg
3 x 12 Triceps Pushdown - 10 kg

Gonna go for a jog later.

Didn't feel sore at all even though I did heavier weight. Did DB flyes at the free-weight area but someone had to correct my form. Could definitely do heavier next time.

...other workouts to be added later....



This post has been edited by zoraya: Apr 8 2012, 12:48 AM

Ngehh.. always hangat2 tahi ayam. but this time I'm talking about this thread rather than exercise.

A few days into LiveFit I read an article about how compound exercises is better esp for beginners (yeah, i saw some forumers writing that too.. but it never stick with me). So changed routine to modified starting strength for a while.

Currently doing New Rules of Lifting for Women.

Loving the three day full body split. Looking forward to lifting days now; compared to doing livefit program where I had to lift 4 to 6 days a week and I was feeling demotivated.


Anyway, updating cause I feel my thread macam hanging. Huahua. And on hindsight, livefit is not what I would recommend to absolute weightlifting beginners. All the new stuff you have to do is kinda overwhelming. And having a boring A+B routine can be fun cause you keep seeing changes in the weight you're doing.

Maybe I'll update this thread regularly in a few weeks time when I'm not overloaded with university work. Till then.